Premenstrual Syndrome (PMS)

Some months I'm weepy.

Some months I don't realise I am due on until I'm raging about something trivial.

Some months I feel fine and think I've got off lightly.

But most months to some degree my emotional and physical state are interrupted by any of these symptoms in the week before my period - as listed by the Cheeky Wipes all women team - 

• low mood
• depressed mood
• sadness
• grumpiness
• irritability
• paranoia
• wanting to isolate
• intrusive thoughts
• sore boobs / tender breasts
• agitation
• headaches
• spots
• bloating
• stomach ache
• feelings of pointlessness
• anxiety
• feelings of overwhelm
• fatigue
• insomnia
• food cravings
• foggy brain
• back ache
• BUM DAGGERS

What is Premenstrual Syndrome?

Premenstrual Syndrome (PMS) or premenstrual tension (PMT) refers to physical and emotional symptoms that kick in during the luteal phase of the menstrual cycle, typically 1 to 2 weeks before menstruation begins. PMS affects an estimated 75% of menstruating individuals to some degree, that's 3 in every 4 people who menstruate, with symptoms ranging from mild to severe. While PMS is common, its impact on daily life varies widely depending on the severity of symptoms and can change month by month.

These emotional and physical symptoms of PMS can disrupt daily routines, affect relationships, and reduce productivity and passes when your period starts.

Studies have highlighted the significant impact PMS can have on quality of life. For instance, research published in International Journal of Reproductive Medicine found that PMS can interfere with work performance, relationships, and overall mental well-being for many individuals. Even though it affects so many people, PMS is often underdiagnosed or misunderstood, making education and awareness essential -  we have been taught to expect it and put up with it. The Office on Women's Health notes that PMS seems to get worse for people as they age and the closer to menopause the more intense the symptoms.

PMS vs. PMDD

While PMS is relatively common, Premenstrual Dysphoric Disorder (PMDD) is a more severe and less common condition. PMDD affects about 3-8% of menstruating individuals and has intense emotional and psychological symptoms, such as severe depression, anxiety, anger, or a sense of hopelessness. These symptoms often disrupt daily functioning and may require medical intervention.

The key difference between PMS and PMDD lies in the severity and nature of the symptoms. PMS might cause mood swings or irritability, but PMDD is a mental health disorder and involves extreme emotional distress that can feel debilitating. If you suspect you have PMDD, it’s important to consult a healthcare professional for proper diagnosis and treatment.

What Causes PMS?

The exact causes of PMS are not fully understood, but hormonal fluctuations during the menstrual cycle seem to be the cause. Changes in oestrogen and progesterone levels during the luteal phase can affect the brain’s neurotransmitters, such as serotonin, which regulates mood. 

Other factors may also contribute to PMS, including genetic predisposition, stress, and lifestyle choices. Low magnesium or vitamin B6 levels, have been linked to increased PMS symptoms.

How to Manage PMS

Managing PMS involves a combination of lifestyle changes, natural remedies, and conventional treatments. Below are some tips to help with symptoms:

1. Stay Hydrated

Drinking plenty of water can help reduce bloating and improve overall energy levels. Staying hydrated can help with fatigue or headaches. It also keeps your mouth full so you can't snap at anyone!

2. Do Gentle Exercise

Any physical activity -  yoga, walking, axe throwing or swimming - can help release endorphins, which act as a natural mood boosters.

3. Use Heat

A hot water bottle, heat pad or taking a warm bath can help relieve cramps and muscle tension. Heat therapy has been a go-to remedy for managing physical discomfort during PMS.

4. Sleep as well as you can

Aim for 7-9 hours of quality sleep per night and create a relaxing bedtime routine. It can be SO hard to sleep well when your hormones are dropping but put as many positive steps in place as possible - limit screen time near bed, reduce caffeine early, avoid sugar and arguments near bedtime!

5. Eat a Balanced Diet

Focus on nutrient-rich foods, including whole grains, fruits, vegetables, and lean proteins. Reducing salt, caffeine, and sugar intake may also help manage bloating and mood swings. If you are craving sweet stuff opt for fruit and keep it away from the evening.

6. Practice Stress Management

Stress can worsen PMS symptoms, so incorporating relaxation techniques like meditation, deep breathing, or journaling can be beneficial. We can't completely avoid stress, our modern lives are so fast paced - BUT aim at trying to find calm.

7. Consider Supplements

Certain supplements, like magnesium, calcium, and vitamin B6, have been found to reduce PMS symptoms. Check with your Dr if they are suitable for you. I take magnesium gummies and my kids steal them because they are like sweets! We will all soon be chilled.

8. Over-the-Counter Pain Relievers

For those experiencing pain from cramps or headaches, non-prescription medications like ibuprofen or paracetamol can help.

9. Track Your Symptoms

Keeping a symptom diary can help you identify patterns and triggers, I find it useful to realise my periods on its way and its not that I am a misery.

10. Seek Medical Advice

If your symptoms are severe or interfere with your daily life, go to the Drs. They may recommend hormonal treatments or birth control pills.

Be Kind To Yourself

There is no question that riding a hormone rollercoaster for 30+ years is HARD. If you need time alone - take it if you can, if you need comfort food - eat it, if you need to scream into the wind - take a walk out in the woods! But give yourself grace to feel the feelings knowing it should pass soon.

Premenstrual Syndrome is SOOOOO common. By understanding PMS you can take proactive steps to help you feel better. If you’re struggling with severe symptoms or suspect you might have symptoms of PMDD, don’t hesitate to seek professional help.

Have you experienced PMS? Share your thoughts, tips, or questions in the comments below! For more information on women’s health and well-being, check out our other blog posts.

What does a normal period look like

Common period myths busted

Natural remedies for period pain

Is it normal to smell myself through my knickers

We’d love to hear your experiences or answer any questions you may have—feel free to share in the comments section below!

If you would like more information, please email the team or find us on the website chat function. We all use the products ourselves and LOVE to chat pee poo and periods. Nothing is TMI and we all love to overshare based on our own experiences.

About the Author: Kirstin on our customer services team loves spending her days helping customers with their reusable period product needs and advising cloth nappy using families. Kirstin lives with her three teenagers and loves walking and sea swimming year round in our beautiful bay.